To give you an idea of how various foods rank on the glycemic index (GI), here are a few foods along with their average GI ranking. Remember that 55 or less is considered “low,” 56-69 is considered “medium” and 70-100+ is considered “high” on the glycemic index. Most non-carbohydrate or low-carbohydrate foods (protein, meat, fat, nuts, oil, etc.) have a “low” glycemic index.
There are several index charts available on line: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
A Few Limitations with the Glycemic Index:
The glycemic index is a wonderful tool for ranking carbohydrate-containing foods, but it’s still in its infancy relatively speaking and needs additional research. It can be challenging for individuals to make healthy food choices, and the glycemic index can add another level of challenge to a person’s diet. Although it does have many practical benefits, here are a few limitations of the glycemic index.
· There is typically a wide variation in the glycemic index of any given food. Even in the chart above, the glycemic values listed are averages. One study can list a potato’s glycemic index as low as 56 and another may rank it as high as 100. (Red and sweet potatoes have a lower GI.) Therefore, the glycemic index is not an exact science—it should be considered only a guide.
· Many factors affect the glycemic index of a given food: ripeness, storage time, processing, preparation, and the other foods you eat along with it. For example, juice has a higher glycemic index than whole fruit; mashed potatoes are higher than a baked potato, and whole-wheat bread has a higher GI than whole-wheat flour; greener bananas are lower than ripe ones.
· Grinding and cooking can elevate the glycemic index of some foods, because these techniques make it quicker and easier for your body to digest food. For example, al dente (tender but still firm) pasta has a lower GI than soft-cooked pasta.
· Glycemic indexes are based on individual foods, however, most people eat food in combinations within a meal or snack. Here’s the good news–eating carbohydrate foods with fiber, protein, and fat will usually reduce the GI of a meal as a whole.
· Not every “high” GI food should be avoided from a nutritional standpoint. And the inverse is also true: many low GI foods aren’t necessarily healthful or nutritious. When certain high glycemic foods are eliminated from the diet, so are vital vitamins, minerals, fiber, and phytochemicals. Watermelon has a “high” glycemic index of 76, but it is high in potassium, vitamin A, and lycopene, and low in calories, for example. On the other end of the spectrum, a Snickers bar has a “low” glycemic index of 43, yet doesn’t contribute much in the way of nutrition. Therefore, the use of the glycemic index needs to be balanced with basic nutrition principles and healthy food choices.
· Relying on the glycemic index alone may lead to overeating and weight gain. The GI value represents the type of carbohydrate in a food (fast digesting or slow digesting), but says nothing about the amount of carbohydrates—or calories—it contains. Peanuts look like the perfect choice with a GI of 8, but with about 400 calories in 1/2 cup, they won’t help decrease body fat when eaten in excess. Portion control is still relevant for managing blood glucose levels and for managing your weight.
Additional Wellness Warrior Notes:
Every individual digests carbohydrates at a different rate, and your body’s glycemic response may even vary throughout the day. This can be especially true if ones pancreas and/or liver are health challenged meaning their response to even low glycemic foods may not be typical. In chapter 3 of my e-book titled Wellness Warriors, you will learn about how to test your response to certain foods.
20% of the average American’s calories come from high-carbohydrate, “empty” calorie foods, such as cakes, cookies, pies, pastries, ice cream, sugar, candy, soda pop, and chips. Sugar should make up NO MORE than 7% of one’s total calorie intake.
Fresh fruits and vegetables, and whole grains are highly recommended versus processed and refined products (typically those in packages). Become a label reader—if you can’t pronounce all or some of the ingredients listed, it’s most likely something you will live better without.
Simply limiting the total number of carbohydrates you consume at any given meal can more easily control your blood sugar levels than choosing low-glycemic foods alone can. Distribute your daily total evenly among 3 meals and 1-3 snacks. By focusing on portion sizes and balanced meals throughout the day, you’ll keep your blood glucose and hunger levels in check.